Week of 1/15/18: Workouts, Couples Relay 2/11/18, Training

Hi Folks,

updated 1/19/18; Saturday Hill Repeats are on with no rain expected that morning. Let me know if you are attending.

Looks like we’ll have on/off rain this week, but with proper lightweight water resistant tops or windbreakers, and cap you should be fine. Take care of your running shoes after a wet run by taking out the insoles and replace  them with newspaper for an hour or so; then replace again with more newspaper for rest of day or overnight.

Looking ahead:  Tamalpa Runners will put on the COUPLES RELAY 2 x 2 Mile on 2/11/18 at 8 am in honor of Valentines Day theme. Will be held at Larkspur Landing’s Country Mart (see Tamalparunners.org). It’s one of the few relays around so join in on this local one. It’s low key and for all ability levels.

We’ll have the track practice for this week focus on 800’s to prepare for the two mile distance that each partner will run ( I hope to make it down to Tam HS track for the workout; will update) . Age divisions are determined by the combined ages of the relay partners and there are many divisions: Mother/Son, Father/Daughter, HighSchool and Middle School partners (can be from different schools), Couples and more. There’s always a generous amount of raffles and awards donated by vendors in the complex and other businesses.

1/16/18 TUESDAY …get in the steady run; when you find a  short hill get in 6-8 x 20″ hill repeats with good drive. Run each downhill easy, but then right back up for a quality repeat.

1/17/18 WEDNESDAY 8:15 am. MADISON AVE GYM workout, Swings, Circuit, Deadlift workout with Kees at Warren’s.

1/18/18 THURSDAY 8:15am TRACK at Tam HS. I think a number of the group run at that time; I will check and be there if a number of you will attend. After the 1.5M warm-up run, drills, 4-6 x 20 meter pick-ups, 4 x 50 (50),

2 x 100 (100), 2 x 200 (200), 1 x 400 ( recover and gather the group); then it’s 4 x 800 (on 5′ or 5:30 depending on your pace, or jog 200 and bring group together for each 800). Run the 800’s at your 2M GP for Couples Relay. Follow with cool down lap and stretching.

1/20/18 SATURDAY 7:45 am start for SATURDAY HILL REPEATS/Cross Training/ Loaded Carries/ Tire Pulls. Held at former Seminary College off Seminary Drive. Arrive about 7:15 am, park along Seminary Drive near entrance and do warm-up run. We’ll start at 7:45 at usual spot up the entry road to college. We’ll have four exercise stations spaced out with sets of five hill repeats; goal is to complete within half hour.

so far attending:  Lisa L, Chris, Michelle W, Shirley D, Kevin P,



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